BOSU Exercises

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*Click on either of the images above to find exercises by their muscle group

 

Exercises


Twist Crunch on BOSU with Leg Lift
Summary

This core exercise focuses on the obliques.

  • Muscle Group: Hip Flexors, Abs: Side, Abs, Core
  • Equipment: BOSU
  • Categories: Strength, Core, Pilates
Side (Oblique) Crunch on BOSU (Beginner)
Summary

Exercise on BOSU, focusing on the obliques.

  • Muscle Group: Back, Back: Lower, Abs: Side, Abs, Core
  • Equipment: BOSU
  • Categories: Strength, Core
Core Stability on BOSU
Summary

This exercise improves core stability.

  • Muscle Group: Back: Lower, Abs: Side, Core
  • Equipment: BOSU
  • Categories: Strength, Core, Balance
Twist Crunch on BOSU
Summary

This exercise increases overall core strength and stability, while focusing on the obliques.

  • Muscle Group: Abs: Side, Abs, Core
  • Equipment: BOSU
  • Categories: Strength, Core
Plank on BOSU
Summary

This is an excellent exercise to improve core strength while focusing on the lower back.

  • Muscle Group: Back, Hip Flexors, Back: Lower, Quads, Serratus Anterior, Shoulder: Front, Abs: Side, Abs, Core
  • Equipment: BOSU
  • Categories: Strength, Core, Pilates
Single Leg Lift on Stomach on BOSU
Summary

This exercise is a great one to work the glutes and lower back.

  • Muscle Group: Back, Buttocks, Back: Lower, Core, Hip Stabilizers
  • Equipment: BOSU
  • Categories: Strength, Core, Pilates
Side Plank on BOSU (on elbow)
Summary

This exercise improves core strength and stability.

  • Muscle Group: Back, Buttocks, Back: Lower, Shoulder: Front, Outer Thigh - Hip, Abs: Side, Abs, Shoulder: Side, Shoulder: Rear, Core, Hip Stabilizers, Trapezius: Middle, Trapezius: Lower, Back: Upper, Back: Middle, Rotator Cuff
  • Equipment: BOSU
  • Categories: Strength, Core, Balance
Side (Oblique) Crunch on BOSU (Intermediate)
Summary

This exercise focuses on the oblique abdominal muscles, but also works the low back muscles.

  • Muscle Group: Back, Back: Lower, Abs: Side, Abs, Core
  • Equipment: BOSU
  • Categories: Strength, Core
Starfish Side Plank on BOSU
Summary

Advanced core stability and balance exercise.

  • Muscle Group: Back, Buttocks, Back: Lower, Shoulder: Front, Outer Thigh - Hip, Abs: Side, Abs, Shoulder: Side, Core, Hip Stabilizers, Trapezius: Middle, Trapezius: Lower, Back: Upper, Back: Middle, Rotator Cuff
  • Equipment: BOSU
  • Categories: Strength, Core, Balance
Balance on BOSU (both feet)
Summary

Beginner balance exercise. To increase difficulty try this exercise with your eyes closed.

  • Muscle Group: Calves, Buttocks, Quads, Hip Stabilizers
  • Equipment: BOSU
  • Categories: Balance
Dead Bug on BOSU
Summary

A fun exercise that improves core strength and stability.

  • Muscle Group: Hip Flexors, Neck, Abs, Core
  • Equipment: BOSU
  • Categories: Strength, Core, Balance
Superman on BOSU
Summary

A great exercise to work the lower back.

  • Muscle Group: Back, Buttocks, Hamstrings, Back: Lower, Neck, Core, Hip Stabilizers, Trapezius: Upper
  • Equipment: BOSU
  • Categories: Strength, Core
BOSU Calf Stretch
Summary

Standing calf stretch using a BOSU. This stretch is really good for people who play sports that require a lot of jumping, or if you run or walk up hill a lot.

  • Muscle Group: Calves
  • Equipment: BOSU
  • Categories: Stretches
Push Up on BOSU
Summary

The traditional push-up is taken even further by using the BOSU. Just like a regular push-up, your triceps and pectorals get a good work out, but by adding the balancing component of the BOSU, you are now working your core and stabilizers even further.

  • Muscle Group: Chest, Shoulder: Front, Triceps
  • Equipment: BOSU
  • Categories: Strength, Core
Cross-Over Crunch on BOSU
Summary

Strengthens the abs and core while also enhancing core stability.

  • Muscle Group: Abs: Side, Abs, Core
  • Equipment: BOSU
  • Categories: Strength, Core